Saturday, October 31, 2009

Halloween

Although I was a bit groggy and neurologically fatigued today it was another fun day at Catalyst. We lifted in our costumes. And although I didn't PR in the Snatch or C&J, I did win Jade's 1st place costume award:) (It may have had something to do with the fact that she painted my black eye for me-I was a derby girl). That, and I PR'd on my F. Squat. I guess I can't be too bummed about that.

Snatch
40x1
45x1
50x1
55x1
60x1
63x Failed 3x

-132lbs

C&J
55x1
60x1
65x1x2 (oops, forgot to add weight so I did it twice)
70x1
75x1

-165lbs

F. Squat
80x1
85x1
93x1
98x1
103x1
106x1 PR!

-233lbs

Thursday, October 29, 2009

Technically I did beat Golden

I was jealous of the CrossFit Football WOD I had my classes do today. So I decided to do it too:)

Clean
133x1x3
143x1x2
153x1x2
163x1x2
168x1x2

8 Rounds-XFit Football
100m Sprint
8 KB Swings (53)
5 Pull Ups

Me-8:50

then

1000m Row
Me-4:26

Oh ya, and even though Golden and I got the same time on this WOD, technically I gave him an extra second because, although the timer was at 8:51, when I heard him yell time (he was in my class right before hand) I took a second off for what was questionably a second for it to compute in my brain:)

Tuesday, October 27, 2009

Partner in Crime


It's nice to have a partner in Crime. A workout partner in crime. Especially when it's one bad ass firebreather chicka. There's something about having a great athlete to workout next to that helps bring out the fighter me. Today, that person was Vero. She's an elite beach volleyball player who works out at my gym. She's on every bench mark record board, and has represented our box at multiple events including the 2009 CrossFit Games. She's a baller, and she pushed me today.


B.Squat

193x3
203x3
213x3
213x3
213x3

5 Rounds

5 OH Squat (108)
10 Burpees
Me-6:32


Tabata Double Unders
30, 19, 18, 18, 18, 18, 18, 24 = 163

3x20 GHD Sit Ups

If there's anything that makes 5 reps of OH Squats at 108lbs REALLY hard it's 10 burpees per round before hand. Thanks for pushing me today Vero!

Sunday, October 25, 2009

King of the Hill



Today was our first annual King of the Hill Challenge. CrossFit West Santa Cruz vs. CrossFit Los Gatos. Ton's of people showed up to compete and/or cheer on the teams. My team, CFWSC Team 1 was Golden, Daniel, Vero, and me. We showed up strong and ready to compete. There were 10 teams of four people in all. The WOD's were:


Workout A:

AMRAP 10 Min

"2 min defense"
1 Power Clean
3 Hang Cleans
2 Jerks
30m Sprint


My team- 42 rounds
First Place


Workout B:

Max Deadlift

Me- 313lbs
Team-1496lbs...Damn!
First Place


Workout C:

Team-80,60,40
Snatch
Pull Up

My team-7:44
First Place


It's always fun to compete as a team. Something about having teamates relying on you to perform helps takes me to another level. I love that. Great job guys!

Saturday, October 24, 2009

PRville

Great coaching. Lifting heavy weights. Resting. Pr's. These are a few of my favorite things.


Snatch
35x2
40x1
45x1
50x1
55x1
60x1
62x1 PR!
64x1 PR!

translation: 141 pounds
and getting awfully close to my body weight:)

C&J
45x1
55x1
65x1
75x1
80x1
85x1 PR!

translation: 187 pounds

There's a reason I just love Catalyst Days!

Thursday, October 22, 2009

On Cleaning and Jerking Cliff's Body Weight

C&J
133x1x2
143x1x2
153x1x2
163x1x2

Metcon:

5 Rounds
12 HPC (95)
30 Squats
7 Ring Push Ups

Me- 8:32

Today was fun. I kept the clean a jerk pretty light so I could just practice my technique. Although, I made sure to at least lift more than Cliff's body weight so I could remind him while he was hanging around that I can Clean & Jerk his ass:) I thought I'd be a little faster on the metcon (or rather hoping since Chris Carlson had just done it in 7:30 during my class). I was hoping for sub 8 min but the squats proved to be a little more taxing than I was expecting. The ring dips were easy though. Hey, I was just looking for a little healthy competition and smack talking today.

Wednesday, October 21, 2009

Deadlift. Period.

Deadlift
205x5
235x5
245x5
250x5
255x5

People who wake up super early, work out, and get back home before the sun ever even rises, are crazy. Dedicated. Admirable. But crazy. I tried. By default of coarse, as I'm covering one of my trainers early classes this week. It didnt' work out too well for me, that workout. Hence all I got in today was Deadlift. So I figure I'll get one more good day in tomorrow which will give me a rest day before my favorite day of all- Catalyst Day.

Tuesday, October 20, 2009

Scaling your own wod?

Split Jerk
133x3
143x1x2
153x1x2
163x1x2
173x1x2

5Rounds
7 OH Squats (83)
1 Muscle Up
30 Double Unders

Me- 8:59

Jerk boxes would be nice. That way I could do sets of 2-3 at a heavy weight without having to drop it and clean it. Once I get above 140 I just don't like to try and lower the weight in a controlled fashion.

About the metcon: I programmed it, and then had to scale it for myself. Stupid right? It should have 2 muscle ups per round but I scaled for two reasons: first, I've been having some shoulder issues in my left shoulder that hurts mostly when I do ring dips; but mostly, I have to take too much time between muscle ups so it lowers my intensity too much in workouts like this. I wanted to fly through it fast.

Monday, October 19, 2009

Back to the CrossFit Grind

F. Squat
175x3
195x3
205x3
205x2
205x3

Press
85x3
95x3
95x3
95x3
100x3

"Murph"
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

Me- 40:00

Yuck.

Sunday, October 18, 2009

Bad Girl Open



3rd Place in my weight class! Woo hoo! I'm tired so I'll give the deets tomorrow. Let's just say Greg and Aimee's whole Catalyst crew did great. Fun stuff. And many thanks for such great coaching!
UPDATE: So, lot's of Catalyst's ladies competed yesterday. Jolie, Tamara, Kelly, Audra, Diane, Jade (Aimee's daughter), and of course Aimee herself. It was great. In my weight class (69K) Aimee took the cake, 2nd was Diane, and me 3rd. Every one of the Catalyst girls metaled in their classes as well. Greg and Aimee are obviously doing something right!

Thursday, October 15, 2009

Rest as Rx'd

Mostly rest today with exception of about 5 MH Snatches. This, of course, was prescribed by Aimee whom I'll proudly call my Olifting coach. After all, I'm competing in my first Olifting meet this weekend "The Bad Girl Open." It's mostly just for fun but I'm super stoked about getting to compete for realsies. Especially since I know what the workout will be and that there will be no running or wall balls or burpees, but just the lifting of heavy weights. Hurray!

Wednesday, October 14, 2009

Rest

Why is it that during an ice-breaker, when the whole room has to go around and say their name and where they are from I get so incredibly nervous? It's like, I know my name, I know where I'm from, this shouldn't be a problem.


REST

Coffee and Olifting

My body hurts from yesterday. My lats and biceps from those C2B Pull Ups... Ouch! I didn't even realize that part of the workout yesterday was that bad. Here I thought the box jumps were the culprit.

The only thing that got my butt in gear today was my growing love for olympic lifting (that and a nice big cup of evening coffee- yes, during my workout). I wasn't sure I'd have any pop at all but it's just so damn fun to Snatch and C&J, and sice I'm having so much fun doing it, and getting better at it almost every day, I had lot's more in the tank than I expected.

Lots-O-Reps today:

Snatch
83x1
93x1
103x1
108x1
113x1
118x1
113x1
118x1
113x1
118x1

C&J
103x1
113x1
123x1
143x1
153x1
163x1
173x1
183 Fail
183 Fail

then

1 Muscle Up
(on the min, every min, for 10 Minutes)

Me: 10 total (no fails)

I seem to have reached a sticking point right around the 183lb mark. I feel super strong but for some reason I feel like it just so happens that the times I've gotten to that weight, I'm just worn out for whatever reason. It's just the way the cookie's crumbled so far. I feel so much stronger than that though. One of these days when I'm well rested I'm getting 200 dammit!

Tuesday, October 13, 2009

CFSC

Monday: I took a visit to CrossFit Santa Cruz for a 20 min brutal AMRAP. Danielle, one of the CFSC owners, got some firebreather girls together for some action. It's always nice to have a change of scenery and energy. Something about it makes you dig a little deeper and push through moments when you might otherwise rest longer, or worse, quit. Thanks for having me girls!

AMRAP 20 min
3 OH Squat (103) -scaled up from 75
6 Box Jumps (30)
9 C2B Pull Ups

Me-10 rounds

This HURT. Box jumps just hammer me. I was breathing the way I imagined I should have been breathing on my long run if I'd push myself. Maybe I should do my next 5k with them too:) Great workout.

1 hour later I returned to CFWS for my strength work. I though I'd be toast but to my pleasant suprise I was quite strong.

Back Squat
185x5
195x5
195x5
200x5
210x5

165x3
165x3
145x3
-last three light sets for speed

Sunday, October 11, 2009

Fine, I'll go for a run

Yesterday: I was just having so much fun olympic lifting. So I started out in an efort to Snatch and Clean and Jerk for a 3rd day in a row. After a few snatch attempts I realized I was pretty fatigued. So I decided to C&J instead. But the result was the same. So I hung it up and went through my journal. It had been a while since I did anything in a longer time domain- specifically a longer run. And since I had made the commitment to mix up my time domains, weight volumes, and movements I sucked it up and went for the long run.

Workout:
5K

Me-30:02

I mapped out 5k On http://www.mapmyrun.com/ so I know it was pretty exact. It was cold out and while I was running (and complaining diligently in my head) a few things dawned on me. This is only hard because it's boring and it hurts my joints. Other than that, after everything else we do, it's quite easy. My lungs were fine. I could have had a conversation the entire run. Granted I was going SLOW because with every step I could feel the pounding in my joints- my ankles, knees, and mostly hips. It was really uncomfortable. Not the kind of discomfort that comes from pushing it in a metcon or heaving through a heavy lift. But an annoying pain in the joint with each step. It was the only thing keeping me from going faster.

I wondered why it hurt like that. And why simply running a 5k hurt more than long light metcons- even those with 2 to 3 miles worth of running. Here's what I decided:

1. It's boring. It's just one foot in front of the other for 20-30 minutes, depending on the day.
2. It's more painfull because my muscles stiffen up because my joints are not moving through a full range of motion. In other metcons with lots of running, there is deadlifts, or cleans or wall balls- something that keeps you stretched out, something to break up the motonony.
3. It was cold out. I'm a baby.
4. I decided I hate doing it. It's true. Your thinking patterns have a huge impact on your ability and success (or lack thereof). If I would just decide to attack this like anything else, it wouldn't be that bad.

So really, running isn't that hard (at least running 5-10k) physically. The worthinessness of putting it into my training regimine (in my opinion) comes down to one BIG important thing: It's great mental toughness training.

I need to change my attitude.

Friday, October 9, 2009

Speed

After watching my videos from yesterday a bunch I realized that my weakness (in my opinion anyway) is lack of speed (or commitment rather) under the bar. In slow mo, my 1st and second pulls look pretty darn good. Not only did it look mechanically sound, but I pull the bar dam near above my head even at heavy weights. I'm not THAT slow under the bar, but the turn over itself it kind of slow. And I resist gravity on the way down a bit. I think when I can get better at this some pretty large loads await me. So I decided to do more Snatching today followed up with some heavy heaving snatch balances.

Snatch/Heaving Snatch Balance

83x1/83x1
93x1/93/1
103x1/103x1
113x1/113x1
118x1/118x1

I don't know how unorthodox this was nor do I care. I just wanted to practice that turn over and speed. And you know what? It felt great.

Thursday, October 8, 2009

Camcorder Fun ;)

Today was fun. We recently got a new Flat Screan TV for the box so we can watch training video right there on the spot during our workouts. Something about having that TV right there in front of me made it exciting to whip out the video camera. It was great because I just set the camera up, and brought the remote with me so I was able to start and stop the camera right from my platform. It did it like a Catalyst Day and Snatched to heavy singles and finished with some Clean and Jerks.

Afterwards, I was able to watch the video, often times pausing and playing in slow motion, breaking down the parts of the lift and identifying my strengths and weaknesses. It was a great reminder of just how usefull it is to watch video of yourself when trying to perfect something. I plan on making this a regular part of my routine, specifically when I o'lift.

Snatch
singles to 118lbs

C+J
singles to 163lbs

Wednesday, October 7, 2009

Yesterday

Deadlift
225x5
225x5
255x3
260x3
265x3

Metcon (CrossfitFootball)
3 rounds
15 Thrusters (95)
15 Ball Slams (25)
15 Burpees
15 Double Unders

15:05

Today-REST

Monday, October 5, 2009

Ouch, My Hamstrings



Front Squat
10x2 @ 75% (focus on bar speed)
153 x 2 x 10
Sprints
10x 25 yard

Sunday, October 4, 2009

Nor Cal Qualifier WOD

May 2, 2009: 105lbs/4 muscle up minimum= 86 reps

Split Jerk
133x3
143x1x3
153x1x3
163x1x2
173x1x2
178x1

Metcon:

AMRAP 10min
Muscle Up (min 10)
Power Clean (133)

MU-10
PC-35
=45 reps

This was a scaled up version of a workout from the Nor Cal Qualifier. In the Qualifier the weight was 105 with a min of 4 muscle ups. If the qualifier had scaled the women's weight to the usual 70% of the men's weight and kept the standards the same TODAY'S would have been the appropriate WOD. I felt pretty strong however, the recovery I need between each muscle up always sets me back in my times and/or reps during wods. It's never an isue of catching my breath but simply and issue of being able to have the strength to kip into a dip and press out of it. My ring dip is probably one of my biggest weaknesses. One that I'm trying to attack as aggressively as I can without thrashing my shoulders.

Thursday, October 1, 2009

Deload

Press
5x8

73x8
78x8
78x8
78x8
78x8

Metcon

5rds
12 OH Squat (55)
7 Burpee Box Jump (20")

Me-8:24